Programming v. 38

Måndag | Monday

STRENGTH
A. 10-minute EMOM, of:
1 Deadlift - heavier than last week

Rest 2 minutes

B. 5-minute EMOM, of:
7 Deadlift @ 60%

CONDITIONING
For 
time, complete:
100 Burpee Box Jump-over

Timecap: 12 minutes

Tisdag | Tuesday

STRENGTH
4 sets, of:
3 Strict Press
Rest 15 seconds
7 Push Press 
Rest 15 seconds
9 DB Jerk

Rest 2-3 minutes
A little bit heavier than last week

CONDITIONING
5-minute AMRAP, of:
10 Wallball Shots, 9/6 kg
10 American KBS, 32/24 kg

Rest 2 minutes

5-minute AMRAP, of:
10 Push-ups
10 Toes to Bar

Onsdag | Wednesday

CONDITIONING 
1600 m Run
10 Bar Muscle-ups
800 m Run
20 Chest to Bar Pull-ups
400 Run
30 Pull-ups

Timecap: 30 minutes

Torsdag | Thursday

BARBELL
15 minutes to find a challenging Bear Complex

CONDITIONING
20-minute E5MOM, of:
2 Bear Complex
20 Double Unders
200 m Run ​​​​​​​

Fredag | Friday

STRENGTH
5-4-3-2-1 
Frontsquats
- Every set should be a little heavier than last week's

CONDITIONING
For 
time, complete:
21-15-9 Power Snatch, 42.5/30 kg
42-30-18 Alternating Pistol Squats

Timecap: 15 minutes

DICTIONARY

EMOM:  Every minute on the minute


AMRAP:  As many rounds as possible

WOD:  Workout of the day

STRENGTH: The quality or state of being physically strong. 

CONDITIONING: Make a person fit and healthy.

BARBELL: A long metal bar to which discs of varying weights are attached at each end, used for weightlifting.

PLYOMETRICS: A form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength.

PRACTICE: Repeated exercise in or performance of an activity or skill so as to acquire or maintain proficiency in it.

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